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CrossFit McComb – CrossFit

Line Drills (No Measure)

Run/Row

Line Drills

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Metcon (Time)

Festivus Team Oct 2018 – WOD 1

6-Minute Running Clock

Part 1: 6 Rounds Total (not 6 rounds per athlete)

– 10 Shoulders-To-Overhead (S2OH)

– 10 Hanging Knees to chest/knee raises

The WOD will begin with the bar preloaded. On 3-2-1-Go! one athlete will complete a round of 10 S2OH and 10 Knees to chest/knee raises. Athletes will alternate doing complete rounds. When an athlete finishes a round they must tag their partner in for them to begin. One partner works at a time.

It’s not 6 rounds each. It’s 6 rounds total (60 total S2OH and 60 total knee movements)

Part 2: AMRAP Front Squats

After Part 1 is complete athletes will take turns as they choose to acquire maximum front squats in the remaining time. One athlete works at a time. Athletes can switch anytime they want. Athletes must tag their partner in for them to begin. Due to possible time limitations both athletes do NOT have to front squat.

2 scores

Score 1: Time to Complete

Score 2: Combined Total Front Squat Reps

Metcon (AMRAP – Reps)

Score 2: Combined Total Front Squat Reps

Metcon (AMRAP – Reps)

Festivus Team OCt 2018 – Floater WOD

With a 4-minute running clock …

– 600 Meter Row

AMRAP Triplet

– 15 Air Squats

– 10 Sit-Ups

– 5 Hand-Release Push-Ups

In 4 minutes teams must complete 600 meters on the rower and as many reps as possible of 15 air squats, 10 sit-ups, 5 hand-release push-ups.

One athlete may row while the other does the AMRAP. Athletes may switch as they like. Only one athlete may perform an AMRAP movement at a time. Athletes choose how to split the work up. Tag hands for any switching of movements.

When tagging in for the AMRAP – The partner tagging in may do so at any point of the AMRAP. The partner working doesn’t have to complete a round first. Example: Partner 1 is working and is 11 reps into their 15 reps of Air Squats. Partner 2 tags in. Partner 2 will finish reps 12, 13, 14 and 15 of the Air Squats and continue on to Sit-Ups.

Score 5: Reps of Triplet

(Deduct 1 rep for every incomplete meter rowed under 600.)

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